PHYSICAL RESILENCY JEOPARDY

NUTRITION

100

It is important to maintain a diet that contains all food groups and is rich in nutrients. Please name the 5 food groups.

Grains, Protein, Dairy, Fruits, Vegetables

200

How many servings of fruits AND vegetables should you consume daily?

A minimum of FIVE (2 cups of fruits and 2.5 cups of vegetables)

300

Name three factors that may affect our decisions about choosing healthy options.

Cost, Familiarity, Convenience, Availability, Nutritional Value, Allergies, "Fashion", Culture, Taste

400

There are five major determinants of health. Please place the following in order of importance from most important to least important. 1)Genetic Predisposition 2)Health Care 3)Environmental Exposures 4)Behavioral Patterns 5)Social Circumstances

1) Behavioral Patterns (40%) 2)Genetic Predisposition (30%) 3) Social Circumstances (15%) 4) Health Care (10%) 5) Environmental Exposures (5%)

500

When reading a food label, what is the FIRST thing you should look at?

Serving Size

ENDURANCE

100

Using height and weight to find a person’s Body Mass Index (BMI) has been around for more than 150 years. Today, another method of determining actual body fat is the gold standard and is available right here at the Med Group:

The BodPod

200

For substantial health benefits, the Centers for Disease Control and Prevention recommends that adults do this many minutes of moderate-intensity exercise per week:

150 minutes

300

This type of sports fitness routine in which momentum and active muscular effort are used to stretch muscles and the end position is not held:

Dynamic Stretching

400

Although we often feel that we must work through the pain, this is the most appropriate action after a muscular injury:

R.I.C.E (Rest, Ice, Compression, Elevation)

500

In addition to regular cardiovascular exercise such as running, swimming, or biking, this type of exercise should be done at least twice per week.

Strength Training

RECOVERY

100

What is energy out?

Examples: Financial worries, promotion, retirement, deployment, poor diet, lack of sleep

200

What are some examples of ways to combat physical stress?

Reading a book, woodworking, meditation, establish a good sleep routine

300

What is the time frame needed for a nap to prevent sleep grogginess?

20-45 minutes

400

True or False: During the REM cycle, you toss and turn during sleep.

What is FALSE

500

Avoiding nicotine and/or caffeine _____ hours before bedtime causes less REM disruptions and promotes better sleep.

What is 6 hours

HABITS

100

What is the absolute maximum amount of Caffeine one should consume in a one day period?

800 mg

200

How long before bed should you avoid Caffeine?

4-6 hours

300

I am allowed to take all supplements which are sold on Sheppard AFB?

FALSE

400

How many supplements are on the High Risk List for possible products containing stimulants, steroids, hormone-like ingredients, controlled substances, or unapproved drugs?

315 (go to OPSS.org to see the full list)

500

This is a common food that is often sold in nutrition bars and health stores, but is banned in the military.

What is Hemp/hemp products